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Friendship YMCA Swim Team

Friendship YMCA Swim Team – Friendship YMCA Swim Team

Join the Friendship YMCA Gators!

The Friendship YMCA Competitive Swim Team is committed to providing every swimmer with exceptional methodology and stroke technique through the guidance of our experienced coaching staff. Friendship swimmers are imparted with the lifelong skills of goal setting, discipline, teamwork as well as friendship, and belonging. From our mission to our coaching philosophy, the Friendship YMCA Swim Team is about balance. We balance our competitiveness with good sportsmanship, the intensity of our training program with proper care for young bodies and minds, and the focus within that training on technique and conditioning. We believe this yields the right quality of swimming, the right quality of swimmers, and winning that’s worth doing.

All participants of the Friendship YMCA Swim Team must be full-facility members of the Friendship YMCA. Family memberships can be purchased online or by stopping at the Welcome Center desk to register for a Youth, Teen, or Family membership. Financial assistance is available to those who qualify. Applications for assistance can be downloaded from the website or picked up at the Welcome Center desk.

Friendship YMCA Swim Team practices will begin the week of September 12th. Anyone interested in swimming this year, new and former swimmers, should register for an evaluation.

News & Updates

March 2024

What a weekend from the FSY Gators Swim Team! 🐊 We’re so excited to share that we had SEVERAL medalists at the PA YMCA State Championship this weekend at West Virginia University. In addition to the Gators who made the podium, we had so many amazing time drops, personal bests, and a weekend filled with team bonding!

The next stop for several Gators will be the YMCA National Championships in North Carolina. Congrats to the following swimmers:

  • 2nd place – girls 9-10 200 freestyle relay | Ava Schmidt, Arielle Wagner, Bella Moran, Emme Eirkson
  • 3rd place – girls 9-10 medley relay | Ava Schmidt, Arielle Wagner, Bella Moran, Emme Eirkson
  • 7th place – boys 11-12 200 freestyle relay | Landon Moran, AJ Lewis, James Teitelbaum, Alex Eirkson
  • 7th place – boy 15+ medley relay | Garrett Hicks, Leo Pitassi, Evan Wagner, Nathan Bretz
  • 7th place – boys 15+ 400 freestyle relay | Garrett Hicks, Leo Pitassi, Evan Wagner, Nathan Bretz
  • 2nd place – 9-10 50 breast | Ava Schmidt
  • 3rd place – 9-10 100 breast | Ava Schmidt
  • 5th place – 9-10 50 fly | Bella Moran
  • 6th place – 13-14 100 fly | Seth Edwards
  • 5th place – 11-12 200 IM | Landon Moran
  • 4th place – 11-12 200 breast | Landon Moran
  • 3rd place – 9-10 50 breast | Andrew Rein
  • 3rd place – 9-10 50 free | Andrew Rein
  • 6th place – 9-10 50 back | Andrew Rein
February 2024

Our parents make it OFFICIAL! Swim meets take an army of volunteers to run smoothly. Some of the volunteer positions require hours of extra training, endless poolside standing and an eagle eye for precision.

The Friendship YMCA Swim Team celebrates the parents who volunteer their time and expertise to serve as officials. They are responsible for making sure that rules are followed, strokes are clean and races are fair. We cannot have a successful swim meet without them.

What does it take to be an official – and why do some parents choose the challenging position? We asked a few of the team’s most tenured officials to share their insight.

Friendship YMCA Swim Team – Friendship YMCA Swim Team

Jay Bowden

Swimmers: Lane and Claire

Number of years officiating: 7

Roles: PIAA, USA Level 2, MPSL. I’ve done stroke and turn, starter and referee.

Why you became an official: I like to be involved in my kids’ activities and it seemed more interesting than timing!

Why you love officiating: I really like being there with my kids and that’s enough for me.

What’s the most challenging thing about officiating: When you’re being trained, you’re told that the officials help the swimmers learn. It’s a technique driven sport and you’re not doing them any favors by allowing them to swim illegally. It’s clearly not fun disqualifying people, but there’s some comfort in knowing that it’s helping them get better.

Why would you encourage others to do this job: It’s a good time and you have the best seat in the house.

What’s the number one mistake you see swimmers make: Truly there isn’t ONE thing that’s the most common. I used to think that breaststroke was the toughest to do cleanly. But, really, the answer is that every program is different and more likely to have specific DQ’s than other programs and it all comes down to good coaching. I’ve officiated meets where there were very few breaststroke DQ’s, but tons of weird things like “pulling on lane lines” because the coaches seemingly permitted it during practices. Every team is going to have disqualifications (especially at age level competition). However, it’s my opinion that the best coached programs won’t have them all concentrated in a specific event.

Favorite thing about being a part of a competitive swim team: This sport is really great. It requires discipline and commitment and teaches a lot of great lessons. It’s also such a family-focused and supportive environment and I have always loved that we, somehow, picked it for our kids.

Friendship YMCA Swim Team – Friendship YMCA Swim Team

Amy Colon

Swimmer: Avery Colon

Number of years officiating: 6

Roles: YMCA stroke and turn, MPSL stroke and turn

Why you decided to become an official: I’ve never been one to sit on the sidelines and love being involved with the team. To loosely quote FSY Head Coach Megan de Manincor, officiating gives me “the best seat in the house.”

What you love about officiating: Watching the littles go from tiny five-year-olds to teenagers has been a cherished experience.

What’s the most challenging thing about officiating: Not reacting to belly flops off the blocks and not being able to cheer.

Why would you encourage others to do this job: If you like to be involved, officiating is perfect. You have a front row seat to every single event and get the opportunity to form lasting memories.

What’s the number one mistake you see swimmers make: Little kids who flip onto their stomachs before touching the wall in backstroke. Every 8U heat I chant “stay on your back” repeatedly.

Favorite thing about being a part of a competitive swim team: one word: Swamily (the combination of “swim” and “family”)

Friendship YMCA Swim Team – Friendship YMCA Swim Team

Fred Eshelman

Swimmer: Phoebe Eshelman

Number of years officiating: 5

Officiating roles: I usually do starter and stroke and turn for the YMCA

Why you decided to become an official: it was obvious during the summer league that there was a need. The meets can’t be held without the refs, so I volunteered. Same seems to be true in winter.

What you love about officiating: it’s the best seat in the house so to speak. You’re right there and get to have a positive impact on the kids.

What’s the most challenging thing about officiating: Frankly at first you worry about hurting the kids’ feelings. But later on, you realize that it is really only helping them. The benefit of the doubt always goes to the swimmer, so you’re really only getting the obvious things.

Why would you encourage others to do this job: It’s rewarding. I know far more of the kids based on seeing who is swimming in the events. Even though I can’t openly root for them, you hope they do well and hope they progress through their swim years with good sportsmanship.

What’s the number one mistake you see swimmers make: Technique for the really young kids. But in general, don’t get too worked up over one meet here or there. Have fun. 

Favorite thing about being a part of a competitive swim team: I love to see the kids get a good time, but most of all kids being kids. I also like the interaction with the other parents and volunteers.

January 2024

There’s no place like home! In addition to traveling to pools across the region this season, the Friendship YMCA Swim Team was also able to host two meets in their own facility.

On Dec. 9, 2023 the FSY team hosted the Waynesboro Waves and Northern Dauphin YMCA. Between the three teams, more than 200 swimmers competed that day and saw some incredible time drops.

The team hosted the Chambersburg YMCA on Jan. 20, 2024 and saw 165 athletes race.  At that meet, the FSY was able to debut the facility’s brand new blue and yellow lane lines and honor the team’s five high school seniors; Nathan Bretz, Kendra Edwards, Teddy Ondesko, Rachel Singley and Evan Wagner.

“It was an exciting and emotional day for me,” Wagner said. “I am so excited that I got to spend that moment with all of my friends, teammates and coaches.”

“It is an overwhelming feeling of gratitude to watch our seniors, who have been with the team for 11 years,” Head Coach Megan deManincor said. “Then we have the first time swimmers who find the courage to race for the crowd.  I love watching the families smile, cheer and take video of their kids while they swim. It is such great energy at our home meets!”

In addition to being on their home turf, the meet is also offered at no cost to swimmers. Many other area meets charge swimmers per event and also charge admission fees to spectators.

“It’s incredibly meaningful every time we get to swim in our own pool,” said Julie Pitassi, team manager. “It’s an opportunity for kids to swim where they learned to swim, in the pool that they know the best. It makes it that much more special.”

In addition to some great racing, both meets were an opportunity for the team to bond and have a little fun.- The team gave special prizes to the winners of certain heats and set up a delicious concession stand in the senior center.

The team couldn’t host home meets without the dedication of parent volunteers. It takes more than 70 volunteers to run a swim meet successfully. The YMCA staff also earned high praise from the team for their efforts.

“They’re amazing and the highlight is the front desk staff who greet all of these guests,” Pitassi said. “The lifeguard staff and custodians stay late. They are welcoming and warm to all of our guests. They’re invested in our team and our kids, especially Head Lifeguard Hannah Bridi-Parr. They love seeing them compete.”

“The management and staff at the YMCA are extremely supportive of our team,” deManincor said. “Executive Director Chad Krebs and Aquatics Supervisor Bruce Matthews make sure we have everything ready on meet day. Everyone works together to make sure our meets run at optimal effectiveness. And this would not happen without the watchful eye of Chris Meckley, a custodian who goes above and beyond for this team.”

The FSY Gators are gearing up to compete at the YMCA League and District Championship meets in March. So far, more than 40 swimmers have reached qualifying times to compete at districts, with the goal of advancing to the PA YMCA State Championship meet at West Virginia University.

December 2023

WE ARE celebrating an amazing experience swimming at Penn State University in State College! 

In early December, the FSY swim team took 69 athletes to the Nittany Lion Aquatic Club’s Winter Splash meet.  It’s the most gators they have ever taken to a USA Swimming event.  

The weekend saw some great races. Several swimmers tried new events, including some who attempted their first 500 yard freestyle.  That’s 20 consecutive laps!  Almost every swimmer dropped time in their events and a staggering 17 team records were shattered during the course of the weekend.   

“What I love about going to that meet was it’s a great checkpoint,” said Head Coach Megan de Manincor.  “There was tremendous growth in time, ability, strength and event selection. I was just elated with everything about the meet from start to finish. Everyone gave 110 percent. Every kid there swam to the best of their ability. They saw lifetime bests.” 

They also saw a great opportunity to bond with their families and teammates. 

A team dinner catered by Olive Garden was held in the lobby of the team’s hotel. Many FSY Gators also took advantage of the hotel pool to have a little fun.  A lot of the athletes celebrated their sweet success in the pool with a visit to the Penn State Berkey Creamery for a delicious scoop of ice cream.  Families also visited Beaver Stadium, attended a Penn State ice hockey game, visited the Nittany Lion statue, took part in a cookie exchange and rode a trolley through town. 

“I think WE ARE so fortunate to take these kids to see campuses they would not normally see,” de Manincor said. “It’s a big deal to say, ‘I swam at Penn State at 10 years old.” 

The team is looking forward to visiting another college campus in March. The PA YMCA State swimming championship meet is being held again at West Virginia University. 

November 2023

The Friendship YMCA Gators are back in the pool and making waves across the region. So far this season, more than 30 swimmers have qualified for the PA YMCA Districts Meet in March! Four special Gators are also swimming for their respective high school teams. Learn more about them below:

Friendship YMCA Swim Team – Friendship YMCA Swim Team

Evan Wagner

School: Lower Dauphin High School

Number of years swimming: 12

Favorite stroke: Breaststroke

Favorite swim memory: Breaking my high school’s 100 breaststroke record in my sophomore year at Districts. With that time, I also qualified for my first YMCA National Championship meet.

What you love about being on the FSY team: I love how close everyone is on such a big team. I love the support from everyone involved in the Y and especially all of the parents’ support.

How the Y has helped you prepare for your high school season: The Y has helped me prepare myself for high school in a great way. Starting almost two months before my high school team is a huge help. It gets me more prepared when the postseason comes around.

Advice for younger Gators: My advice for the younger Gators would be to live in the moment. Cherish the time with your friends and coaches, because it flies by. Sooner or later, swim will be something of the past. 

Favorite pre-meet snack: Bagel with cream cheese

Friendship YMCA Swim Team – Friendship YMCA Swim Team

Kendra Edwards

School: Central Dauphin High School

Number of years swimming: 12

Favorite stroke: Breaststroke

Favorite swim memory: Playing dodgeball with Dino at dry land practices.

What you love about being on the FSY team: I love that the Y team feels like a family. Everyone is so supportive of each other and each coach genuinely cares about every individual swimmer. I have never walked into a practice unnoticed or been behind the blocks alone. The people on this team are so welcoming and go above and beyond to make sure you truly feel like you belong.

How the Y has helped you prepare for your high school season: A lot of people that swim for CD have also grown up swimming for the Y and have continued doing preseason with the team. This has helped me form relationships before going into high school swim. Starting practices before high school season with the Y also helps me get in shape and be ready to train.

Advice for younger Gators: Swimming is very much a mental sport. You can’t let one bad race or one slow time define you. There’s always time to bounce back. You may experience injuries, personal struggles, or the inability to drop time; the most important thing I have learned is never lose sight of why you fell in love with the sport.

Favorite pre-meet snack: Waffles with peanut butter and chocolate chips

Friendship YMCA Swim Team – Friendship YMCA Swim Team

Nathan Bretz

School: Central Dauphin High School

Number of years swimming: 13

Favorite stroke: Backstroke

Favorite swim memory: YMCA States

What you love about being on the FSY team: The amount of opportunities to try a lot of things.

How the Y has helped you prepare for your high school season: They got in shape and ahead of everyone else.

Advice for younger Gators: The hard work will pay off.

Favorite pre-meet snack: Bacon egg sandwich

Friendship YMCA Swim Team – Friendship YMCA Swim Team

Teddy Ondesko

School: Central Dauphin High School

Number of years swimming: 5

Favorite stroke: Freestyle

Favorite swim memory: My favorite swim memory was in order for me to swim my first meet, my parents had to bribe me by buying me Fortnite V-Bucks.

What you love about being on the FSY team: I love the coaching staff and the fun practices we do.

How the Y has helped you prepare for your high school season: The YMCA helps me prepare for my high school season by allowing me to get more reps and go for my best times.

Advice for younger Gators: Remember that swimming is not only about winning races, but also about personal growth, discipline, developing lifelong skills, and making friends along the way.

Favorite pre-meet snack: Energy drink

September 2023

The Friendship YMCA Swim Team had an overwhelming response when registration opened last month.  The “Gators” are excited to be back in the pool and are looking forward to a successful season.

Why competitive swimming?  A few Gators of all ages recently shared what they love about being on the FSY team!


“I love competitive swimming because it is something I enjoy doing with friends. It is a great way to meet new people and challenge yourself to be better every day.” – Evan Wagner, 18


“I love being part of a team and it helps keep me in great shape.” – Alex Wagner, 15


“I love competitive swimming because it has taught me a lot about the results of hard work and setting goals for myself. I also love the friendships I’ve made along the way. While we’re all competing against one another every time we step up on the block, we’re also endlessly supporting and cheering for one another too. There’s truly no other sport like it and I’m so thankful it’s been a part of my life for so many years.” – Ella Raback, 15


“I love competitive swimming because I get to make new friends and challenge myself to become better.” – Tatiana Yaninek, 14


“You can make a ton of new friends, set goals for yourself and feel stronger in the pool.” – Alex Eirkson, 12


“I like hanging out with my friends at practices and meets. I also like seeing my times drop through the season.” – Jonas Hocking, 11


“I love competitive swimming because I get to swim with my friends all year.  I also like that I can set goals for myself and accomplish them.” – Carter Ward, 12


“I like being part of team that is a big family, with little kids all the way up to high school kids.  It’s fun cheering on the younger kids and learning from the older kids.  I like knowing that I help the team. It’s just really fun!” – Ellie Ward, 10


“I’ve practically swam my whole life. It’s so much fun. I love to push myself and swim hard in meets. I love hanging out with all my coaches and making wonderful friends.” – Candace Roland, 9


“I like beating my times and reaching for new goals. I like to support my teammates and make new friends. ” – Emme Eirkson, 10

August 2023

Registration is now open for the 2023-2024 Friendship YMCA Competitive Swim Team season. Lindsay Zemba Leigh, one of the team’s assistant coaches, has big plans for the upcoming season that extend beyond the lanes of the pool.

Lindsay fell in love with competitive swimming at the age of 8, when she joined the Palmyra Aquatic Club’s summer team.  “I immediately loved it,” she said. “I was super passionate about it.”

She also worked hard for it.  She kept pushing herself and eventually earned a swimming scholarship to compete at Millersville University, where she excelled in the IM and backstroke. “I loved the quiet time in the pool, being in my head in the water,” she said.

She earned an undergraduate biology degree at Millersville and a masters at Villanova.  

While at Millersville, one of her coaches encouraged her to compete in a triathlon.  It was during that race that Lindsay’s obsession with endurance competitions began.  She has competed in sprint triathlons, Olympic triathlons, marathons and 100 mile trail races. In September, she will compete in her 13th IRONMAN race, which requires a 2.4 mile swim, a 112 mile bike race and a 26.2 mile marathon run.

Lindsay is currently a coach for No Limits Endurance, a company based in Colorado, helping endurance athletes around the world to reach their goals.

Lindsay joined the former Lower Paxton Aquatic Club as a coach in 2020 after watching her son compete the year before. She currently has two sons who swim for the Friendship YMCA; Sebastian and Dakota.

As a racer herself, she knows the importance of nutrition and tries to communicate that to her swimmers.  “Food is fuel and it’s important to how you perform and how you recover,” she said. “It’s just as important as training.”

Lindsay offers advice to swimmers and parents about how to fuel their bodies during the swim season, including advice for post-season championship events.

As part of the upcoming season, Lindsay would like to hold monthly nutrition and training talks for her swimmers.  She also wants to increase the team’s focus on “dry land” and strength training to supplement the work being done in the pool.  She would like to see the athletes make goals and build “dream posters” to help them visualize those goals. It’s a process she does as an athlete herself by posting sticky notes around her home.

Lindsay is one of the team’s USA Swimming certified coaches and would also love to see more team members compete in local and regional USA Swimming competitions.  She’s also excited to see the team continue to be competitive at the state level for PA YMCA swimming.  

“I love that they have greater competition,” she said of the Y league. “They really get to see the fastest kids in the state and swim in some of the best pools in the U.S.”

Friendship YMCA Swim Team Fees

2023-24 Season

Practice LevelAge GroupPaid in FullDraft Amount
Developmental10 and under$500$90
Pewter8-12$620$120
Bronze8-12$930$172
Silver11-14$1,030$190
Gold/High School14-18$1,230$225
High School Preseason*High School$410N/A

Program fees do not include YMCA Membership fees, Family Registration fees ($150.00 per family), USA Swimming Membership ($80.00 per person / optional), or Friendship YMCA Swim Team Meet fees. Payment may be paid in full or by monthly credit card draft. The monthly draft is processed on the 15th of each month. All levels will begin drafting on September 15th, ending with the February 15th draft.

*The High School Rate is for High School swimmers that will ONLY swim for the pre-season (September 12–November 11). Those swimmers returning after the high school season will be billed the monthly rate.

Program Policies & Information
YMCA Membership Required:

A Youth, Teen, or Family membership to the Harrisburg Area YMCA is required to participate on the Swim Team.

Program Payment:

Program fees may be paid in full or by monthly draft. We do not invoice or allow monthly check payments. The monthly draft is processed on the 15th of each month and a credit card is required.

Cancellation/Withdrawal from Program:

Two-week notice is required. Non-attendance without written cancellation does not relieve you of the responsibility to pay for the program. Bank and Credit Draft participants must have written cancellation submitted by the 1st of the month in order to stop payment on the 15th.

Refunds:

Non-attendance does not entitle you to a refund. Refunds or adjustments are not granted for illness, vacation, or when YMCA programs are canceled due to inclement weather. All refunds or program credits given for other reasons are issued on a prorated basis. The YMCA reserves the right to apply any credit due to other outstanding balances. Refunds are issued within 30 days of cancellation. Registration fees are nonrefundable. Program fees are not refundable after January 1st.

USA Swimming Registration Fees:

USA Swimming Athlete Registration: USA Swimming meets are optional for our swimmers. Those wishing to participate must obtain the USA Swimming Membership directly from USA Swimming (** NEW for the 2022-23 season) The cost of the registration is $80. More info to come at a later date.
Attendance at USA meets requires a current USA Swimming membership and payment of entry fees charged by the host team. These are typically $5.00 per event. There is also a $5.00 per session per swimmer fee to the YMCA to cover coaching at the meets that we attend with a coach. Questions regarding USA Swimming should be directed to Coach Megan.

Meet Entry Fees:

Meet entry fees are set by the host team and are charged to the swimmer’s account for each meet they enter. A payment method must be maintained on the swimmer’s account and will be charged once entry fees have been sent to the host team or the meet program has been seeded for FSY events, you will be responsible for the entry fees even if you decide not to compete due to personal choice or illness, no exceptions. Lack of knowledge of the meet entry process does not waive meet entry fees. Swimmers who compete in a relay will be charged the entry fee for participation in that event.

Age Groups

Developmental Level

This is our beginner level where we work with our youngest swimmers and older kids who are new to the sport. Our focus is initially on proper body position, basic kicking, breathing and balance in the water, then on fundamental stroke instruction in all four strokes. To deliver this most effectively, we staff these practices with a coach in each lane, providing mostly in-water, hands-on instruction that directly and frequently guides and corrects swimmers to achieve proper technique.

Required Skills:
  • Comfortable in deep water.
  • Comfortable in a group setting away from parents during practice time.
  • 8 and under:
    • Ability to complete one length of the pool in a recognizable stroke, on the stomach and back, without stopping.
    • Ability to be apart from parents during practice time.
  • 9 and over:
    • Ability to complete one, preferably two lengths of the pool in a recognizable stroke, on the stomach and back, without stopping.

Practice Frequency: Two (2) 45-minute practices per week

Pewter

The Pewter Level covers a range of swimmers, from those who have recently achieved legal form in at least three strokes to those that are competing effectively in 50-yard events. These swimmers tend to be grade school-aged, competing in the 8 and under and 9-10 age groups with some 11-12 age group swimmers as well. They are all working on gaining competence and consistency in their stroke technique while learning additional skills such as turns and breathing strategies as part of multi-lap sets.

Required Skills:
  • Be legally proficient in 3 strokes, with an understanding of all 4 strokes.
  • Competent starts and turns.
  • Complete 4 laps free and a 100 IM, each one must be done continuously without resting at walls.
  • Complete a 50 free in under 1:15.
  • Complete 3x25s in each stroke in under 0:45.

Practice Frequency: Two (2) 1-hour practices per week

Bronze

In the Bronze Level, we see the introduction of more performance-based qualifications that a swimmer must meet or exceed to be assessed at this level. Black Advanced swimmers are typically older grade school kids that have achieved legal competency in all strokes and are very competitive in their best events. Our focus remains on technique, with emphasis on establishing strong habits of proper form in all strokes over somewhat longer sets.

Required Skills:
  • Be legally proficient in all 4 strokes.
  • Competent starts and turns.
  • Basic pace clock reading skills.
  • Be able to hold 4x50s free on 1:15.
  • Be able to hold 4x25s in each stroke on 0:40.
  • Complete a set of 3×100 free on 2:30 and a set of 3×100 IM on 3:00.
  • Complete a 200 free under 3:30.

Practice Frequency: Three (3) 1-hour practices per week

Silver

Swimmers in the Silver Level are typically older grade school and early middle school kids who have achieved solid competency in all strokes and most events. The focus of the Yellow Level program is on refining technique and building endurance.

Required Skills:
  • Grasp of sets and intervals
  • Understanding the concept of Distance Per Stroke (DPS).
  • Ability to read a pace clock and sets without coach aid.
  • Ability to swim continuously for 15 minutes with proper turns at each end.
  • Be able to hold 6×50 free on 1:00.
  • Be able to hold 4x25s in each stroke on 0:30.
  • Hold legal proficiency for 5×50 in all strokes under 1:15.
  • Complete a set of 4×100 free on 2:00.
  • Complete a set of 4×100 IM on 2:30.
  • Be able to complete 200 free in under 3:00.
  • Ability to compete in USA IMX event (e.g. 200 free, 200 IM, and 100 stroke distance events).

Practice Frequency: Three (3) 90-minute practices per week

Gold/High School

For high school swimmers, the program’s focus shifts to supporting their success in the pool while allowing for flexibility around increased demands from other commitments such as academics, college preparation, jobs, etc. The main focus for this group is equally developing highly advanced stroke techniques and highly advanced training skills.

Required Skills:
  • Ability to complete a 90-minute practice.
  • Commitment to attending practice regularly.
  • Strong understanding of intervals, sets, pace and race strategy, and “swimming language.”
  • Ability to compete in 200 free, 200 IM, and 100 stroke distance events.
  • Be able to hold 5×100 free on 1:20 or under.
  • Be able to hold 5×100 IM on 1:45 or under.
  • Be able to hold 6×50 stroke on 0:50 or under.
  • Be able to hold 6×50 free on 0:45 or under
  • Be able to complete 200 free in under 2:15.
  • Read a pace clock and sets without coach aid.

Practice Frequency: Five (5) 90-minute practices per week

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